A beautiful, slender figure is the dream of any girl. But with all this, the number of overweight people is increasing every year. A variety of newfangled diets that promise a cool result, help for a short while. And in some cases, they do not even contribute to a decrease, but rather to an increase in body weight. But there is one diet that helps not only to cope with excess weight, but also improve your health. So what is proper nutrition for weight loss?
Metabolism
The body is a whole system that functions 24 hours a day. All this happens due to the fact that in the process of metabolism a certain amount of energy is generated. If we stopped this process (for example, did not eat for more than a day), the reserves would gradually decrease, a person would feel a breakdown, drowsiness, dizziness.
So, the main function of nutrition is to obtain energy for the life support of the whole organism. If an imbalance occurs in this process, this leads to weight loss or weight gain. In the latter case, the amount of energy consumed is much more than the body needs. And where to go to all superfluous? Of course, it remains on the waist and hips in the form of body fat. So, first of all, proper nutrition for weight loss is based on the fact that you need to consume a certain amount of calories. How to calculate them?
One girl, very full, came to the doctor. - Doctor, how can I lose weight ?! Maybe you will prescribe some exercises for me ... - Well, I have a good set of exercises ... - Well, what, doctor ?! - Turns the head from left to right, from right to left. “Is that all, doctor ?!” And when to carry them out - in the morning or in the evening? .. - When they treat you! (Joke)
Daily calorie intake
The energy value of a product is important information for those who want to lose weight. On each product that we see on the shelf of the store, there is information about how much in 100 grams contains:
- calories
- proteins;
- carbohydrates;
- fats.
For those dishes that you cook at home, the calculation can also be done. The daily calorie intake depends on many factors: weight, height, gender, age, degree of physical activity. At the same time, if you want to lose weight, 15% of the total amount should be subtracted from the calculated number of calories. Consider an example. Let's say we have a girl with parameters:
- weight - 89 kg;
- height - 158 cm;
- age - 28 years.
Degree of physical loads - a sedentary lifestyle.
The formula for the calculation is as follows:
655 + 9.6 * (body weight, kg) + 1.8 * (height, cm) - 4.7 * (age).
In our case:
655+ 9.6 * (89) + 1.8 * (158) - 4.7 * (28) = 1662 kcal.
This figure shows the minimum number of calories needed. It must be multiplied by the coefficient of physical activity.
- A sedentary lifestyle - 1.3.
- Normal physical activity is 1.5.
- Intensive training - 1.7.
The resulting value (2160) will be the maximum daily calorie intake; eating above it is not recommended. Of course, in general, everything depends on the human body, and sometimes such formulas do not work. If after a month of proper nutrition for weight loss, you do not feel the result, then the number of calories should be reduced.
Food quality
Since the main function of nutrition is to provide the body with the necessary energy, the quality of the products themselves in this case plays an important role. The daily diet should consist of carbohydrates, proteins and fats in the proportion of 50%, 30% and 20%, respectively. Proper nutrition for weight loss is based only on healthy foods that contain all the necessary elements and minerals. Many people mistakenly believe that in order to lose weight, you need to exclude fats. However, this is a misconception. Lipids are very important for any organism. Their deficiency can cause excessive dryness of the skin, the appearance of wrinkles. Best of all, if 20% of the fat in your diet will be included in such products: extra virgin olive and corn oil, red fish, nuts. But trans fats (cakes, pastries, fast food, food cooked in fried oil) should be removed from your diet.
What products need to be excluded?
Proper nutrition for every day for weight loss is based on certain rules. In order to make them easy to remember, you can make a special bright and colorful table with the main points for yourself at home. So, the first principle is the exclusion of “harmful products” from the diet. These include:
- sausages;
- fast food;
- products fried in sunflower oil;
- soda;
- semi-finished products;
- chips;
- fatty sweets;
- alcohol, especially beer.
Most likely, it is this principle of proper nutrition that causes a violent reaction in many. Refusing these products seems incredibly difficult. But there is good news. For each of them, you can choose a great alternative. So, for example, beer can be replaced with dry wine, but the Kievsky sweet cake can be replaced with tasty and healthy pumpkin casserole. If you really like various drinks, dried fruit compote can be an alternative. It is very important, giving up all harmful products, immediately find an alternative to them. Then the body will not miss them, and you certainly will not break.
Taste buds
Not everyone likes proper nutrition for every day for weight loss, because at first glance the food seems tasteless. But what is taste? What can be very spicy for someone is quite tasty for another. Please note that even salt causes a lot of controversy. Each person’s preferences are completely different, and all of them are based on what he eats. It was experimentally proven that the taste changes over the course of a month. For example, if for 30 days a person will not use a single gram of salt, for 31 - even 1 gram will seem to him highly salted. Such studies mean that if you can overpower yourself and stay on the right diet for at least a month, you will get used to it and then lose weight with pleasure.
Psychological problem
Many people forget that the main function of nutrition is to receive energy. For certain reasons, a person begins to replace pleasures with food. When a person is sad - he buys a chocolate bar. To treat yourself - delicious shawarma. But in fact, there are many more ways to have fun. Determine for yourself what emotions you feel when eating junk food? What does this give you, besides extra pounds? Try to find other sources of pleasure.
What and when to eat?
So what is proper nutrition for weight loss? The menu for every day can look very diverse, but at the same time, the person will not feel hungry. So, the daily calorie intake, which we have already calculated, should be divided into 5 meals. There will be three main ones (breakfast, lunch, dinner) and two snacks. Servings should be small, not more than 200 grams.
The first meal should be sufficiently nutritious and contain a large amount of carbohydrates. So, porridge is perfect: oatmeal, buckwheat, bulgur. To them you can cook a vegetable salad or boiled lean meat. Lunch should be full and hearty. It may include liquid (soup, borsch), as well as the second - porridge, potatoes. Dinner should be light and contain as many protein foods as possible. Snacks include fruits, nuts, casseroles. A menu with proper nutrition for weight loss may look like this:
It is very important to remember that you can not eat potatoes and meat dishes at the same time. Best if high-starch foods are combined with vegetables.
Benefits of Proper Nutrition
Given all of the above, we can conclude that it is impossible to master such a diet in one day. In order to learn how to eat properly, it takes a certain amount of time and effort. And, of course, the question arises - is there any sense in this? In fact, the diet “Proper nutrition for weight loss” solves the problem of not only extra pounds. A person who adheres to such a diet, looks healthy, happy and beautiful. With proper nutrition, all natural processes of the body are restored, hair and nails begin to grow rapidly. The skin becomes taut, and even some wrinkles are smoothed out. Scientists have proven that a person who eats properly looks a few years younger. And I want to believe in it.
Reviews about proper nutrition for weight loss also confirm the fact that this is the most effective way to combat excess weight. Of course, the hardest thing is to take the first step and decide to change your life, eating habits. But over time, a person realizes that these efforts were not in vain. A beautiful figure, a toned body, a healthy appearance - all this you can get if you eat right.
Drinking mode
Every living organism needs enough water. The basic principles of proper nutrition for weight loss include this point. The norm of water is 40 g per 1 kilogram of weight. That is, if, for example, your weight is 85 kilograms, then you should drink at least 3.5 liters. This figure does not include drinks. If you drink coffee, then for each cup you need to use an additional two water, as caffeine dehydrates the body. Of course, this volume should be divided into equal tricks. Approximately every hour you need to drink one glass. In the morning after waking up, you can make yourself an invigorating drink: water and a slice of lemon. It will help normalize your metabolism. Before eating, it is also necessary to drink at least a glass of water in 30-40 minutes.
Exercise stress
The principles of proper nutrition for weight loss can be ineffective if you do not increase the degree of physical activity. It is very important. Firstly, when you start to lose extra pounds, stretched over a long time the skin will hang ugly ugly. In addition, if you have problems with being overweight, then your metabolism is impaired. Without proper physical activity it will be difficult to recover. Even if you eat right, there is still a risk that the body will not spend all the energy, but accumulate. Exercise improves mood and appearance. They contribute to fast and uniform weight loss. Everyone who wants to lose weight can choose an individual set of exercises for themselves.
How long does the diet last?
If you think that a proper diet for weight loss (both a man and a woman) should be followed for several months, then you are mistaken. This is not just a way to lose weight, but a way of life. These are new habits that will form in you soon. Now it seems unbelievable, but in fact, after some time, when you see a noticeable result, you will not want to return to your previous lifestyle. What is the main principle of proper nutrition for weight loss? The menu can be changed constantly. This is not a specific set of foods that you need to eat every day. With the right approach, you can eat very varied and at the same time slowly but surely lose weight. It is also interesting that after such a diet a person feels happy, cheerful, energetic.
Nutrition Recipes: Menu
The diet "Proper nutrition for weight loss" consists of many dishes. In fact, healthy and tasty recipes are no less than ordinary ones. Take, for example, the health salad.
It will require:
- carrots - 1 kg;
- tofu cheese - 500 g;
- boiled eggs - 4 pcs.;
- garlic;
- sour cream 10%;
- mustard.
Carrots, cheese and eggs must be grated. Make a sauce (mustard, sour cream, garlic), season them with salad. The finished product 1.7 kg, only 1231 kcal (in several portions). This salad is very hearty and healthy.
Cottage cheese casserole
Proper nutrition for weight loss for girls is not entirely easy due to the fact that it is forbidden to eat cakes and pastries. But in this case, there are a huge number of different delicious and very useful recipes. Of course, it is advisable to eat sweet meals in the morning (breakfast and first snack). One of the most popular diet foods is cottage cheese casserole. The recipe is incredibly simple. Required Products:
- Egg yolk must be mixed with sugar.
- Mix semolina with sour cream and leave for 15 minutes.
- Combine the components of the first and second points and add to them well-wiped low-fat cottage cheese.
- Beat the protein and add to the mixture.
- Bake for 30-40 minutes at a temperature of 180 ° C.
Recipes for proper nutrition for weight loss are simply amazing in their variety. Everyone can choose for themselves exactly what he likes. It is important to remember that the dish should not contain more fat than carbohydrates and proteins. It is best to stew and bake foods. The best option is steaming. This method not only reduces the amount of fat in food, but also helps to preserve all the nutritional vitamins and minerals in it.